Creamy, crunchy, savory, and packed with protein! This easy tuna salad combines flaky tuna with creamy dressing, sweet peas, sharp cheddar, red onion, and a little crunch. Perfect for crackers, sandwiches, lettuce cups, or meal prep.
Servings: 4
Prep Time: 15 minutes
Chill Time: 20–30 minutes
Total Time: 35–45 minutes
Ingredients
For the Tuna Salad
- 2 cans (5 oz / 142 g each) tuna in water, drained well
- ½ cup mayonnaise
- ¼ cup plain Greek yogurt
- ½ cup frozen peas, thawed
- ½ cup cheddar cheese, cut into small cubes
- ¼ cup red onion, finely diced
- ¼ cup celery, finely diced
- 2 tbsp sweet pickle relish
- 1 tbsp fresh parsley, chopped
- 1 tsp Dijon mustard
- 1 tbsp fresh lemon juice
- ½ tsp garlic powder
- ¼ tsp paprika
- ¼ tsp black pepper
- Salt, to taste
Optional
- 1–2 tbsp finely chopped dill pickles
- 1 tbsp chopped green onion
- Pinch of red pepper flakes
- 1–2 tbsp sunflower seeds for extra crunch
Instructions
1. Prepare the Tuna
Drain the tuna very well. Place it in a large mixing bowl and gently flake it with a fork.
Tip: Removing as much liquid as possible keeps the salad creamy rather than watery.
2. Make the Creamy Dressing
In a separate small bowl, combine:
- Mayonnaise
- Greek yogurt
- Dijon mustard
- Lemon juice
- Garlic powder
- Paprika
- Black pepper
Mix until smooth.
3. Add the Vegetables
Add the peas, diced red onion, celery, parsley, and pickle relish to the tuna.
4. Add the Cheese
Fold in the small cheddar cubes. Keep the mixing gentle so the tuna doesn’t become completely mashed.
5. Combine
Pour the creamy dressing over the tuna mixture. Stir until everything is evenly coated.
Taste and add a little salt, extra lemon juice, or black pepper if needed.
6. Chill
Cover and refrigerate for 20–30 minutes before serving. Chilling allows the flavors to blend and makes the salad even creamier.
How to Serve
Serve with:
- Crispy crackers
- Toasted bread
- Croissants
- Sandwich rolls
- Lettuce cups
- Cucumber slices
- Bell pepper boats
- Avocado halves
- Tortilla wraps
For a low-carb option, spoon the tuna salad into romaine lettuce leaves or serve over a bed of mixed greens.
Make It Higher Protein
For a higher-protein version:
- Use extra tuna.
- Replace some of the mayonnaise with Greek yogurt.
- Add 1–2 chopped hard-boiled eggs.
- Choose Greek yogurt with a higher protein content.
Approximate Nutrition
Per serving, without crackers or bread:
- Calories: 330–370
- Protein: 27–32 g
- Carbohydrates: 8–11 g
- Fat: 21–25 g
- Fiber: 1–2 g
Nutrition will vary depending on the mayonnaise, cheese, and tuna used.
Nut & Allergen Information
- Peanuts: None
- Tree nuts: None
- Dairy: Yes — cheddar cheese and Greek yogurt
- Fish: Yes — tuna
- Eggs: Mayonnaise commonly contains eggs
- Gluten: None naturally in the salad
- Soy: Check mayonnaise, mustard, relish, and crackers
- Sesame: None naturally, but check crackers/bread
Nut-Free
Yes, the recipe is nut-free as written. If using packaged mayonnaise, cheese, crackers, or other prepared ingredients, check their labels for cross-contact warnings.
Dairy-Free
Use dairy-free yogurt and dairy-free cheese, or simply omit the cheese.
Egg-Free
Use an egg-free mayonnaise.
Gluten-Free
The tuna salad itself can be gluten-free. Serve with gluten-free crackers, bread, or lettuce instead of regular crackers.
Q&A
Q: Can I use fresh peas instead of frozen peas?
Yes. Cook them briefly until tender, then cool completely before adding.
Q: Can I use canned tuna in oil?
Yes. Drain it thoroughly. Tuna packed in oil will give the salad a richer flavor.
Q: Can I replace the mayonnaise?
Yes. Use additional Greek yogurt, mashed avocado, or a combination of Greek yogurt and a little olive oil.
Q: Can I use chicken instead of tuna?
Absolutely. Cooked shredded or finely chopped chicken makes an excellent alternative.
Q: Can I add boiled eggs?
Yes. Add 2 chopped hard-boiled eggs for extra protein and richness.
Q: Can I leave out the cheese?
Yes. The salad will still be delicious. You can add chopped cucumber, extra celery, or sunflower seeds for texture.
Q: Can I use cottage cheese?
Yes. Replace part of the Greek yogurt with blended cottage cheese for an especially creamy, protein-rich dressing.
Q: How long does tuna salad last?
Keep it refrigerated in an airtight container and use within 3–4 days.
Q: Can I freeze tuna salad?
Freezing isn’t recommended because the mayonnaise and dairy-based dressing can separate and become watery after thawing.
Q: How can I make it spicy?
Add hot sauce, cayenne pepper, diced jalapeño, or red pepper flakes.
Q: What makes the salad less watery?
Drain the tuna and peas thoroughly, and don’t add too much pickle relish or lemon juice. Chilling also helps the dressing set.
Q: Is this good for meal prep?
Yes. Prepare the tuna salad ahead and store it refrigerated. Keep crackers, bread, or lettuce separate until you’re ready to eat.
Leave a Reply